Rocky's Log - King of the Jim

[Glex]

The second is my patented "relaxed 'I'm a little gay tea-pot' pose".

I thought English police didn't get guns

 

[Turkish1530]

Nice pic bro.....whats ur weight looking like??....what does pausing on the BB bench press do for u??? is it susposed to help in a certain way?

 

[philosopher]

Nice weight on the T-bar rows. Keep up the good work Rocko

 

[Rocky]

Glex - lol. As you can see they're only a small calibre weapon.

Turkish - The pause is just so I get the reps I want. I get all the reps I can then rack it for a few seconds then go again.

Philo - Cheers buddy. Those T-bars were really hard this week, don't know how long I'm gonn keep improving on them before hitting a wall so we'll see.

Next session later today!

 

[SerbMarko]

those deadlifts look solid, as well as those tbar rows.. great session once again.. nice grainy muscles u have their in your pic as well.. good job

 

[Rocky]

Cheers Serb. I need to get some proper decent pics done. I was pleased with the session.

Ok today's session. And although as I was going through it it seemed mediocre in hindsight I got 10 P.B's - count 'em! WOOT!

Here it was:

Smith Lunge
100kg (220lb) x 10
150kg (330lb) x 10
195kg (430lb) x 4 - P.B.
195kg (430lb) x 4 - would have liked to have got 1 straight set of 8 but it felt damn heavy on my shoulders.

Seated Leg Curl
80kg (180lb) x 10
102.5kg (225lb) x 4 - left knee hurt so stopped. Weight was fine - stupid knee.

Seated Leg Press
160kg (350lb) x 10
Single Leg Press
120kg (265lb) x 4 - felt awkward.
120kg (265lb) x 10 - P.B. - that's better.

Seated Calf Raise
140kg (310lb) x 12
190kg (420lb) x 10
220kg (485lb) x 7
220kg (485lb) x 7

ROTATOR CUFF WORK

Smith Military
60kg (135lb) x 10
80kg (180lb) x 10
105kg (230lb) x 2 - P.B. - wanted more but failed on 3rd.
105kg (230lb) x 4 - P.B. better.

Prone Bent DB Laterals
20kg (45lb) x 10
30kg (66lb) x 8 - P.B.
30kg (66lb) x 8

Side DB Laterals
20kg (45lb) x 10
27.5kg (60lb) x 7 - P.B.
27.5kg (60lb) x 5

Standing Alt DB Curls
22.5kg (50lb) x 10
30kg (66lb) x 6 - P.B.

30kg (66lb) -10kg (12lb) drop sets in 5kg increments x 5 per set no rest = 25 reps.

Cable Curl
85kg (190lb) x 8 - P.B.
87.5kg (195lb) x 4 - P.B.

Power Shrugs
150kg (330lb) x 10
200kg (440lb) x 6 - P.B.
200kg (440lb) x 6

And that was it. Took nearly 90 mins I think. It's getting really hard and my rest times are getting a little longer to try to keep it up. Might drop the weight back on the laterals and squeeze it a bit more rather than doing them basically power (see cheat) style. Pretty pleased though and can still really feel I've worked now. The 200kg shrugs felt pretty light it was only the bar slipping round that stopped me doing more.

 

[Dstan]

wow nice weight on them lunges man for real bet ur legs were bout to die plus nice military presses and pretty solid workout overall.

 

[Bulkboy]

wow rocky!! what can i say, huge fucking numbers everywhere, lunges, side laterals, military press and the dumbell curls, its all fucking awesome man

 

[Turkish1530]

10 PB's in one workout session congrats brother........now lets just keep them PB's moving higher and higher

 

[Rocky]

Dstan - Yeah those lunges felt ok on my legs it was just the sheer weight on my back I found hard. I'm not the largest of people to have that on my shoulders.

Bulkboy - Cheers bud. Yeah was pretty pleased. Especially to see my military keep rising up.

Turkish - Thanks man. Yeah it was a good one. How long I can keep up knocking out PB's though is another thing!

 

[fallen]

Rocky you are killing them PB's thats insane looking real tough there Rock

 

[Big04pimpin]

Congrats on the PB! I'm impressed with that whole workout, but really those lunges!!!!!! Speechless here.

 

[Dobbs]

holy shit whole lot of pbs their, Ill say it another time your hamstrings have unhuman like strength. Those laterals are impressive as hell as well, 60 lbs for 7, i think the most i ever db shoulder pressed was that for 1 less rep so thats real impressive. SHrugs are great too, alot of weight to be holding in your hands. One of the best workouts ive seen in any log so far

 

[onebigeric]

As always Rocky, your progress is a hard mark to keep up with. Personally, I'd feel good about dropping weight on laterals; bicep tears are rampant when cheat form goes to far. Definitely sunk Tom Platz

 

[Glex]

Single Leg Press
120kg (265lb) x 4 - felt awkward.
120kg (265lb) x 10 - P.B. - that's better.

Smith Military
105kg (230lb) x 2 - P.B. - wanted more but failed on 3rd.
105kg (230lb) x 4 - P.B. better.

Prone Bent DB Laterals
30kg (66lb) x 8 - P.B.
30kg (66lb) x 8

Power Shrugs
200kg (440lb) x 6 - P.B.
200kg (440lb) x 6

I'm always amazed at your ability to do this. You'll get a PB, then beat it or at least meet it! Or in the case of the single legs...who knows? Point is you're ridiculous.

 

[Clint]

rather amazing sessions as of late

lunges of yours are still, and probably always will be ridiculously gay and promiscuously strong

shoulder strength is coming up nicely, and the power shrugs of yours are fantastic


hows that beard of yours Mine is coming along nicely, soon we'll be able to join beards and create a beast no man has ever heard of

 

[CJU]

holy shit you freak! look at those lunges! well into the 400 lbs range wtf!! and all those p.bs....i dont know how you are so damn strong with your low bodyfat. good idea backing off on that knee. with all that weight on the lunges it's no wonder they may act up.

 

[Hypocrisy86]

I feel like shit when everyone can do DB bent rear laterals
with wayy more weight than me, compensating using slow reps
i hope pays off.. you lucky SOB lol

 

[Rocky]

Fallen - Thanks bud. Yeah was surprised to get so many PB's! Felt real good after.

Big04pimpin - Cheers, yeah I think lunges are my signature move!

Dobbs - Thanks man. Bizarrely the shrugs didn't feel as heavy as the previous week with a lighter weight! Think I was more psyched up this session!

onebigeric - Yeah I think I will drop the weight right back on laterals, it seems to hurt my wrists a little at the mo too. Best easing off methinks!

Glex - This session did seem to be exceptional in this respect that I was able to do this. Again I think I was just getting more psyched as the session went along which helped.

Tweak - Thanks mate. Yeah, lunges and shrugs were standouts for me too! And the millitary.
My beard is only of flourishing nature on the 4 days I'm off work because the homeless bum look is frowned upon when dealing with the public. The beast we could create would be awe inspiring!

CJU - Yeah those lunges are feeling really heavy on me now. With my light frame doing these heavy lifts is really hard work.

Hypo - As long as you're doing what you can do then that's all good!

Thanks everyone for all these awesome positive comments, really makes me want to go in and push harder. My back feels like it's been compressed a bit these past 2 days. With all these PB's on heavy lifts so regular it's getting really tough.

Next session tomorrow.

 

[Clint]

so....whens are date to rub beards


looking forward to tomorrows session

want to share this pizza with me I'm about to order No scatting on it this time either